CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Both lifts off the rack

Snatch Technique

3 Sets:

3 Snatch Drops

2 Snatch Balances

Technique Loads: No Higher Than 35% of 1RM Squat Snatch

Snatch Balance

On the 1:30 x 5 Sets:

2 Snatch Balances

STIMULUS

• Building a little heavier and just sticking to the snatch balance in Part B

• Complete 2 snatch balances at increasing loads every 90 seconds

• Sets begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch, 95/65

CTB Pull-Ups